hey everybody I'm Amy from body fit by Amy
and this is your bar flow workout so this is a full body workout with some Pilates and bar
inspired exercises you have the option to keep it body weight the whole time or to add some
weights and a mini band you can keep it more active recovery or you can add a little more
strength in cardio I'm going to give you lots of different options to make it work to where
you are today and to your Fitness level are you ready let's do it go ahead and start we
're just
going to get in touch with our posture for just a second here I want you to stack those ears
right over your shoulders shoulders over your rib cage rib cage over those hips hips over the
knees over the ankles and just get in touch with your posture and your breathing making sure we're
not flaring out with those ribs or rounding those shoulders forward really think about stacking
the rib cage over the pelvis lifting up on that pelvic floor feel how we you do that your core
turns on
little tilt of those hips and then a few deep breaths hands on the belly inhale to
expand all the way around exhale everything in and up so we're just getting centered and then
we're going to Jump Right In Breathe let's get one more inhale to expand exhale everything up
and let's just start with some little Taps right through here so the way this workout is going
to work add some arms is we're going to start with some gentle cardio Mobility so Mobility to
get everything moving that will al
so serve as our warmup and then we are going to get a little
strength in the middle a little strengthening and sculpting if you want to keep it more of that
active recovery that Mobility that flexibility then just keep it body weight if you want to add
some light weights maybe 1 to 3 lbs I'm going to be working with 3 lbs and reach it down then you
have that option as well so you decide what do you need today do you need more of the mobility
of the gentle cardio of the stretch keep it body
weight do you want to add a little burn add
some weights and the band totally up to you back across one more time right through here but
either way we will start with cardio Mobility we will end with mobility and flexibility and we're
going to keep it short right here so let's roll those arms just a little circle right through
here you do not have to go the same pacing as me you can take it a little slower you can
even take it faster let's take it forward forward right through here whatever
works for
you and do not worry about being coordinated in this workout or being on the beat or doing
things exactly as I am it does not matter right opening it up as long as you are moving
reach and reach so you can start to turn those heels out sh sh right through here sorry heels
in toes out let's go here and up take it out and up and think about again the flexibility the
mobility of this opening up the chest big reach lengthening to the top opening up those hips
right through here keep
ing the core engaged right here to here let's reach it over
right here here and Center here and Center starting slow then as you're
ready tap tap yes hopefully you're feeling that stretch by now and
a little bit of heart rate right breathe let's bring those knees up knees
keeping it out and big arms right here yes opening up chest hips shoulders and back yes
let's tap it back right here big reach and Center Reach and Center looks like this again lengthen
through the top you can keep just y
our TAP back or you can get low in the lunge you do you and
breathe right through here up breathe core stays [Music] lifted four and three two and one take it
right here we're going to hinge It Forward we're going to bring it up we're going to rotate back
big squeeze hinge bring it up rotate back take it Forward up really open up through here hinge drive
those hips to the back and here keep it moving finishing out this stretch this cardio Mobility
breathe then we will grab some weights two
more last one and breathe all right grab a quick sip of water
it's a little 5 minute Mobility 5 minute warm up now again you decide what you need and maybe you
pick up those weights and decide halfway through that you don't need weights today totally fine
as with everything else I'm going to give you options so light weights if you got them we're
going to start with just a little lower body toes out again opening up the hips if you want to keep
it body weight you want to keep it higher that
's okay too core engaged here we go we've got that
paa right through here yes down and up so just like our regular strength workouts we're going to
add a little bar twist and breathe right through here Palms down in front we're going to bring it
up so down Circle up now if you have something a little heavier you might notice that's a little
heavy if you got your fives or your eight so if you want to one at a time or you can bring it in a
little more with a Bend of the elbow remember the fur
ther away we get from the midline of our body
the harder it's going to be and breathe keep it going yes it's a flow so we're not doing intervals
in case I didn't say that yet but we're going to do a lot of repetition so should be easy to follow
if you need a break take a break we will certainly take breaks breathe hold it down right here lift
the heels lift the heels little burn if you want to keep just the paa in the reach that's okay
too 4 eight 7 6 5 4 3 2 bring it up right here pulse at
the top yes Palms facing forward weights
coming together 4 eight 7 6 5 4 three we're going to pulse at the bottom for four we've got four
together three two bring it up four three now I'm going to give you an option you can keep it
just this pulse Palms together or up on the toes woo just hold the toes you don't have to pulse
it there I know a little bit of balance so if that's not right for you take it here four four
three alternate those heels yes Four 3 2 breathe Four 3 two bring it her
e pull it down a knee press
down a knee now if starting to feel a little like too much for the shoulders you can bring them in
here just hold them or you can do one and then the other yes but think of it for eight think of it
as a pull down even though it's a shoulder press think about pulling those elbows in shoulder
blades we've got four three two hold it at the top right here knees have your hands here or
if your body weight you can rest them higher or lower up to you knees pulled in cor
e engaged
keep the March together little press now we're at thinking about pressing up right we were pulling
down before arms are working I know I feel it too 4 eight 7 6 5 4 3 two hold them at
the Top If You Can knees think about that stability we're not worried about speed
here we want stability we want core engagement and flexibility through those hips and hip
flexors eight seven six 5 4 3 2 take it down right here tap right good little burn I know
I feel it too just rest those weights
down by the side and just little Taps and breathe
a little mobility in between we're going to tap it behind tap behind and up tap behind
start slow we're going to take it of course if you want if you want more of that we're
going to take it to that curtsy lunge right here here we go we're going to curtsy it down
step it in curtsy it down step it in it doesn't have to look like a dancer's curtsy right
it can be more of your strength curtsy you do you you don't have to get super low unless
y
ou want to again what are you feeling in this moment what do you need today let's hold it
on one side we're going to serve it up right here up and back so here to here breathe it's
a curtsy but watch my arms little bent arms it's a little lift and then pull back so you're
not just stopping here you're actually lifting squeeze we got eight breathe seven yes you
can if you want to just keep the alternating or keep it slow that works too or a little
higher four pull back three two I want you t
o hold it here low in the curtsy if you
can bicep curl to the center so if you'd rather keep it here but if you can keep it
low we've got four three two good rotate those elbows to the back little lift and
up again you can stay low or you can bring it up up to [Music] you if you want add a
little lift not a curtsy it's a back leg lift and breathe we've got eight yes you can
elbows up triceps I know maybe it feels like nothing maybe it feels like everything doesn't
matter just focus on the
quality of that movement three two one here we go curtsy bring it It Up
Lift so curtsy curl then bring them back lift curtsy curl out in front so it's more about that
movement through the shoulders right flow and up four more if that feels like too many parts
pick one just your upper or just your lower last two two and up one more and here right here
we got heels yes don't worry about those arms if your hands need a break take a break but just
a little lift little lift there we go up and up
four 3 two we're back tap behind tap
behind and up take it slow you don't have to get super low I know you're feeling
that glute yes and breathe down and up right here four more we've got four little tap behind
three two take it to that other side what other side you didn't do before we're going to curtsy
and up are you ready so we did that little Ser it up right here take the Palms in push back
take it here right so my arms are the same pull back lift legs are the same curtsy if that's to
o
much balance regular lunge or just pick one and breathe and here here we go four lift three
two hold it up stay low if you can it's a hammer curl so my Palms stay facing in
my elbows are up right you can either be standing or get low in that case I know three
two one take them here we're going to push out and lift push out so it's still triceps but
it's here Li lift the leg if you can core engaged elbows stay up back of the arms and
shoulders Four 3 two let's put them together we got a b
reather coming here we go watch me
hammer curl Turn It Up Lift Hammer curl and curtsy Up Lift don't think too hard on it if
you're feeling off balance me too that is your core working quality of the movement right we're
not doing a million pulses today I promise I just want movement Mobility strength cardio take
it out one more breathe and up yes team set those weights to the side again little lifts
little lifts inside of the heel can we reach reach Mobility this is what we want more of so
we got just about a minute guys of stretching it out with some cardio Mobility then we're
taking it to the mat all right I told you yes up sh [Music] four more each side right
here four three two good take it to the back right here I know looks a little silly
but actually really good for our brains to have that cross body movement Big Stretch if
you want to just take it here to here that's okay too breathe tap tap four more each side
four three two and one catch your breath team grab a sip
of water woo meet me down on
the mat we're going to start on our back we're going to work our way to hands and
knees I'm going to give you options along the way right so again keep it body weight
keep it more of Mobility flexibility if you want if you want keep those weights close by
and keep the band close by let's go ahead and take it down on your back so I want you to
start here hug those knees in yes right this is what we're waiting for all right team so
I want you to take your arms o
ut wide get that stretch I want you to drop the knees
to one side and then you have two options you can just open up your knees one at a time
open book start with just the lower or you you can bring them up this way using your core bit
to roll through so join me knees come through the center one way or the other nice and slow
either utilizing the core through here and let them drop to the side either way even if you're
just opening up your knees one at a time I want you to think about your
core engagement right
little tuck of the pelvis little tack of the rib cage so imagine there's a button at the top
of your rib cage pulling everything in button it together right here and then I want you to
hold it to one side we're going to open the book just our arms take it here open if
you need to lay flat that works too open yes now four more if you want you can
lift the legs a bit off the ground just a little lift up just up a few inches off the
ground feel that core working or just
keep the stretch breathe take it all the way to the
other side drop those knees open the book so you got your knees to the side and then you're just
opening you can look over open right through there so we open up the chest now if you want you can
add a little curl core just lift the knees up just little lift as you open then drop it down lift
feel those obliques open last one hug those knees in roll side to side let's take it up all fours so
we're into that dead bug you know I love it I wa
nt you to tuck the pelvis so a little tilt to the
hips wrap the core end button up the rib cage zip up the core lift up on that pelvic floor feel that
kick in if it's right for you dead bug and breathe sh if you need to take it to a little March
instead or a leg slide that's certainly an option either one we're going to progress this starting
here close the core slow and controlled and breathe one more you can keep it just like that
or hands behind the head we're going to go out and in just
staying lifted everything's pulled in
tight and breathe hold it right here we're going to extend one leg out other leg in we're going to
push against each other so we're going to push for three two one I want you to switch elbow into
the knee push into each other three two one do you feel those inner thighs turn on if this is not
right for you you can come down you can push on the inside from here if you still get the core and
the inner thighs from here let's get them in here we go three t
wo one yes you can push three if you
can't get the elbow take the hand one more each side three two one oh core three two one hog those
knees in reach over and grab that band if you want you can have either the fabric or the elastic band
above the knees let's take it into a bridge we love a bridge if you want just the flexibility
take it nice and slow no resistance but we're going to tuck the pelvis roll it up and slowly
down so I want you to start with just a regular bridge tuck the pelvis
roll it up engage that
core stay lifted and slowly down two more just like that and then of course we're going to add
breathe a little press out with the knees at the the top so we get a little extra outer thighs so
you're still taking it slow and controlled bring it up press it out bring it down Tuck bring it
up press it out and take it down two more up out and down last one let's hold it at the top press
those knees out out and in nice and slow either way even if you're just doing the bo
dy weight
I want you to really think about Mobility four and breathe three two and one and relax roll to
that side you're coming over right here we're up on the elbow if you'd rather you can keep it down
if you want we're going to go side plank watch me we're going to lift lift in the clamshell if you
want to just do the clamshell or just do the side plank that's fine join me if you haven't already
up out and breathe you can use this hand here if you need to but we're not leaning into it ri
ght
our stability is coming from here breathe take it up two more two last one hold this one at the top
just hold as open as you can can for 8 7 6 5 4 3 2 and relax flip over to that other side lasting
with the band I promise and then we're taking it on all fours so we're going to go up up you might
find one's a little tighter for me it's this one if you want to get that Mobility open that arm up
up we're getting Mobility either way and again if you want to just do the clam shelf or just do
the side plank that works too up and breathe up Take It Up and Hold this one up nice and Open Press up
against that outer thigh zip up in that core we've got four three two and relax slide
that band off wo yes Team all right take it to that 9090 since we were just doing
it we're going to do that little hip roll or 9090 switch so you can have your hands to
the back little Mobility here and then we're going to add on if you want an option so side
to side if you want more core no hands if yo
u want a little extra balance take it here
now let's turn in over if you can get that Mobility look over the shoulder only if that feels
good for you and breathe [Music] here and here you can hold it just right here or if it's good for
you take it into that pigeon stretch right don't we love it if you can bring it in here and breathe
right through here team you can hold it right here or watch me back leg we're going to lift we're
going to lower I know it's stretch and strength if you want j
ust the stretch hold that pigeon but if
you can lift that back knee and Up Lift that back KN two more Core last one come up onto those hands
same thing from here we're going to lift lift the leg take it down up on the hands lift the leg take
it down core obliques and lots of stretch I told you we were going to get some stretch feel free to
just hold the stretch if you want two [Music] more last one that's hard right switch your legs to
that other side we're going to start down on those elbo
ws so wherever you need to be all right if
you need to be here and it's a little lift again if you just need to hold the stretch but we're
starting here find that nice good stretch really sink deep into that breathe into that and then
remember we're just lifting this back leg first you can do a little lift one might be harder
than the other that's what it is for me and then we'll come on up onto the hands here we go
little lift and stretch little lift and stretch yes and breathe two more si
nk deep and here up on the hands
right here little lift and stretch lift and stretch boom two more last one yes team come over here stretch
into that child's pose sit deep all right team so one more little strength and stretch here we're
going to sit back into the child's pose I want you to stretch side to side you can hold it here or
pop up to all fours core engaged sit back into the child's pose and then as you come up I want
you to lift up with that core up to just that quadricep head al
l fours now I'm going to give you
an option you can keep just that Big Stretch or pop up to plank we do this often in our warm-ups
stretch it back or pop up to plank you pick do you need more of the stretch or do you also want
that core and that strength up to you take it back and here yes last two and up last [Music]
one and up all the way down if you can up on those elbows Little Cobra stretch breathe team from
here just stay in that little baby cobra right [Music] here right through here
and what I
want you to do to get that stretch is you go up as far as as comfortable for you so watch
me using my arms three two stretch three two take it down so it's a little Cobra push-up
right if you're just a here that's okay too or if you're better just coming up on the
elbows maybe that's where you need to be for your back Mobility your upper body strength
again if you want just the stretch just hold it up yes two two more and up last one all the way
up and stretch it back yes Team
all right I want you to grab one weight if you got it here's
what we got team it is your bird dog but it's a little lift we're coming here to here last
little strength then all stretch so opposite arm opposite leg with or without the weight it's
up to you you can weight can be here weight can be here we're just going to lift and lower use
your core here we go strengthening all through the arms and the legs down through the back of
the body but core is stabilizing if the weight's too much ju
st take it here shift those hips
forward if you want to feel it a little more four three two can you hold it up right here
touch and reach touch and reach I know breathe breathe four three lots of core lots of legs
lots of upper two one sit back wo do you feel those obliques too last thing other side then
we finish with a quick stretch arms and legs shift the hips forward opposite here we go lift
and lower trying to keep the hips and shoulders Square so we're not twisting right and core
en
gaged you don't have to lift super high but if it feels like you're straining just take it
to body weight no weight [Music] needed hold it up reach it back it does not have to look like
a dancer move you're just getting the mobility right shoulder Mobility hip mobility again you can
keep it body weight yes four breathe [Music] three two last one and relax sit back into those hips
side to side relax right through here we got that good hip stretch with our pigeon but if you want
to go into it
again you can sit back and [Music] breathe come up on all fours just roll through cat
Cow right through here we're not going to do too much of a stretch because we got those stretch and
strength intervals and also breathe sit into those hips we want to get you in and out
but please get some more stretching on your own I have tons of deep stretch
Mobility flexibility just relax into that let's come right here of course leave me
a comment let me know how did you feel did you like starting wi
th a little cardio
Mobility than working our way into strength and sculpt if you perform more active recovery
that's okay not everybody loves bar that's all right some of us love it a lot but we can get
bar inspired we can get Pilates inspired so it doesn't feel like we have to be coordinated or
be dancer right we can just get the movements in to work that Mobility work that strength
of course leave me a comment leave me a like don't forget to subscribe to the YouTube
channel and of course
check us out in the body fit Athletic Club over on the body fit by
Amy app would love to have you join us there and breathe let's get one big deep breath in and out you did it that was your barre flow
workout great job [Music] everybody
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